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Comparing Nutrients in 100 calories White Gourd-flowered VS Carrots

Weight per 100 calories

White Gourd-flowered
714g
Carrots
244g

Raw Carrots have 2.9 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - White Gourd-flowered or Carrots?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered
15%
1%
84%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

White Gourd-flowered vs Carrots
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.14g
Fat
0.6%0.59g
0.14 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.045%0.014g
Saturated Fat
0.24%0.078g
0.014 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.3%0.005g
NA gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.38%0.064g
Omega 6
1.43%0.24g
0.064 gvs0.24 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.6%24.2g
Carbohydrate
18%23.4g
24.2 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.85%1.34g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.76g
NA gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.4%3.57g
Fiber
18%6.83g
3.57 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.9%4.43g
Protein
4.05%2.27g
4.43 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Gourd-flowered vs Carrots
NA
Vitamin A
226%2037μg
RAE, retinol activity equivalents
NA μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.3%0.21mg
Vitamin B1
13.4%0.16mg
Thiamine
0.21 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
11%0.14mg
Riboflavin
0.16 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.7%1.1mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
1.1 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B6
26%0.34mg
Pyridoxine
0.29 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.7%43μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
43 μgvs46.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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80%72mg
Vitamin C
16%14.4mg
Ascorbic acid
72 mgvs14.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
10.7%1.6mg
Tocopherols and Tocotrienols
NA mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
27%32μg
Phytomenadione or phylloquinone
NA μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Gourd-flowered vs Carrots
18.6%186mg
Calcium
8.05%80.5mg
186 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.6%0.19mg
Copper
12%0.11mg
0.19 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.43mg
Iron
9.15%0.73mg
1.43 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.7%78.6mg
Magnesium
6.97%29.3mg
78.6 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.5%0.47mg
Manganese
15%0.35mg
0.47 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.3%93mg
Phosphorus
12%85.4mg
93 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.5%1071mg
Potassium
23%780mg
1071 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg
Selenium
0.44%0.24μg
1.43 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.95%14.3mg
Sodium
11.2%168mg
14.3 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45.5%5mg
Zinc
5.32%0.59mg
5 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.4%682g
Water
5.82%215g
682 gvs215 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of White Gourd-flowered vs Carrots:
Comparing minerals per 100 calories for White Gourd-flowered vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered CarrotsVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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